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Gary Smith

Log

Date	Workout	Score	Ave	Type	Comments	Action
03/12/23	5:00	1,104m	2:15.8	RowErg	Warm-up	View workout
03/11/23	7:42	1,517m	2:32.4	RowErg	Cool-down	View workout
03/11/23	30:00	7,143m	2:05.9	RowErg	(DF=109) 6 x intervals of 4min @ 22-23spm + 1 min sprint @ 28spm. Slower than 04Feb (pre-cold). 20min HR 160+ (plus cool-down time), 6min…	View workout
03/11/23	5:00	1,079m	2:19.0	RowErg	Warm-up	View workout
03/09/23	5:11	1,021m	2:32.3	RowErg	Cooldown	View workout
03/09/23	30:00	6,697m	2:14.3	RowErg	16spm steady, good form. 0.25-26 stroke ratio.	View workout
03/09/23	5:00	1,073m	2:19.7	RowErg	Warmup	View workout
03/08/23	3:31	688m	2:33.9	RowErg	Cool down	View workout
03/08/23	45:00	10,455m	2:09.1	RowErg	DF=110. 40min steady 22spm @ sub-2:10 7025 in 30min 9370m in 40min -> 2:08.1 pace (much slower than 02/09 pre-cold, 2:05.2 for…	View workout
03/08/23	5:00	1,058m	2:21.7	RowErg	Warmup	View workout
03/06/23	8:11	1,515m	2:42.2	RowErg	Cool down	View workout
03/06/23	35:00	8,050m	2:10.4	RowErg	DF=108. 30min @ 20-22spm and sub 2:10 pace. Last 5min ramp down. 7007m in 30min. = 2:08.4 pace	View workout
03/06/23	5:00	1,001m	2:29.8	RowErg	Warmup	View workout
03/04/23	30:03	6,708m	2:14.4	RowErg	first 15min @ 2:10-ish (HR hit 160bpm in 10min), next 10min @ 2:15-ish (maintained HR > 160, last 5min down to 2:30ish to recover. …	View workout
03/04/23	5:00	1,052m	2:22.5	RowErg	warmup	View workout
02/21/23	10:06	2,211m	2:17.1	RowErg	Trying some slower row, 16-17spm. Still didn't have enough energy to continue.	View workout
02/21/23	2:01	424m	2:23.6	RowErg	Goal was 22spm and 2:10-ish splits, but as it rose to 2:14-ish I gave up to reset	View workout
02/21/23	10:08	2,332m	2:10.3	RowErg	Very tired, still coming off of cold. (and heading into relapse) Goal was 30min, but needed a break.	View workout
02/21/23	5:00	1,092m	2:17.3	RowErg	warmup	View workout
02/20/23	20:00	4,391m	2:16.6	RowErg	Returning from cold (but pre-relapse), goal of 2:10 splits	View workout
02/20/23	15:04	3,487m	2:09.6	RowErg	Goal of 2:10 steady state	View workout
02/20/23	5:00	1,089m	2:17.7	RowErg	Warmup	View workout
02/19/23	5:05	1,151m	2:12.5	RowErg	Easy row after (middle of) cold.	View workout
02/19/23	15:04	3,330m	2:15.8	RowErg	After a week down with cold. (Relapsed for another week.) 5min warmup plus 10min easy row.	View workout
02/09/23	45:00	10,654m	2:06.7	RowErg	30min steady at 2:05.2 pace (includimg 2 x 1min sprints in 1st 10min), last 15min ramped down pace and SR to maintain HR @ 165-ish. (Comi…	View workout

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